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A. Press – Find your 5 rep max. For new people, we will do 5×5 at a moderately challenging weight.

B. With a partner:

This is a “pet rock” style workout, so you will need to keep a medicine ball off the ground for the entire workout.

3 rounds of:

10 alternating burpees (total) – the person not doing the burpee will be holding the med ball

20 pull-ups (or ring rows)

40 Russian KB swings

Then: 20 laps (total) shuttle run (non-running partner holds the medicine ball). Switch roles every two laps.

Compare to Feb 14 2017.

C. Tabata tuck/straddle/hollow rocks.